Name: Bedtime Cutoffs: 10-3-2-1-0 Sleep Routine
Author: RunningNitro

The 10-3-2-1-0 routine on your wrist. No caffeine 10 hours before bed, no food or alcohol 3 hours before, no work 2 hours before, no screens 1 hour before, and 0 snoozes in the morning. Bedtime Cutoffs counts down to each cut-off, reminds you when it comes, and in the morning asks one question: kept them all?

One purchase in the store and it's all yours: no Premium, no code to buy on a website, no trial, no subscription, no account.

- A countdown to the next cut-off: "LAST MEAL BY 19:30", in 1h 10m, with a row of badges showing what's passed and what's next
- One reminder at each cut-off ("No more caffeine today", "Screens off"), as a watch notification. Or 15 or 30 minutes early, or none
- The morning check-in: one press if you kept them all, one more for each you missed. Nothing counts until you save it
- The last 7 nights at a glance, how many cut-offs you kept, and your no-snooze streak
- Tonight's times in a list
- Your bedtime from your watch's sleep settings, or your own, with a different one at weekends (Friday and Saturday, Thursday and Friday, or Saturday and Sunday nights)
- Change any step's hours (12-3-2-1-0 works), or turn a step off
- A glance with the next cut-off and how long until it
- Every word checked to fit every screen; works with buttons or touch
- Runs on Forerunner, fēnix, epix, Enduro, Venu, vívoactive, Instinct, Approach, D2, Descent and MARQ watches

A habit helper, not medical advice. The 10-3-2-1-0 hours are a popular rule of thumb from common sleep advice, so change them to suit you. If you sleep badly for weeks, see a doctor.

The reminders use your watch's notifications, so its notification settings decide how it buzzes, and Do Not Disturb or sleep mode silence them. On the Venu Sq 2 and Venu Sq 2 Music, which have no app notifications, the watch offers to open the app instead.

To see it in your glances: from the watch face, scroll the glances, choose Edit, then Add, and pick Bedtime Cutoffs.

Want the caffeine side in depth? Caffeine Cutoff, from the same maker, works out your own caffeine cutoff from what you drink. Bedtime Cutoffs doesn't need it.

Bedtime Cutoffs collects no data, needs no phone connection and never goes online. Everything stays on your watch.